Nutritional Guidelines for

Filipinos

Food and Nutrition Research Institute

Department of Science and Technology
General Santos Ave., Bicutan, Taguig, Metro Manila
Tel No.: 8372071 to 82, Fax No.: 8373164, 8376149

Nutritional Guidelines

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 Nutritional Guidelines for Filipinos

Food and Nutrition Research Institute

Department of Science and Technology
General Santos Ave., Bicutan, Taguig, Metro Manila
Tel No.: 8372071 to 82, Fax No.: 8373164, 8376149

Organizational Structure

Director Mario V. Capanzana, PhD

Deputy Director Dr. Ferdinand B. Oamar

Officer-in- Charge

Nutritional Assessment and Monitoring Division Cecilia Cristina Santos-Acuin, MD,PhD

(NAMD) Chief Science Research Specialist

Food Research and Development Group (FRDG) Joyce R. Tobias

Officer-in- Charge

Nutrition Research and Development Group (NRDG) Leah A. Perlas

Officer-in- Charge

Technology Diffusion and S&T Services Division Engr. Rosemarie G. Garcia/Milflor S. Gonzales, Ph.D.
(TDSTSD) Officer-in- Charge

Finance and Administrative Division (FAD) Dr. Ferdinand B. Oamar

Chief Administrative Officer

Planning and Evaluation Unit (PEU) Teresa S. Mendoza

Planning Officer IV

2012 Nutritional Guidelines for Filipinos: Project Team

Celeste C. Tanchoco, Dr.PH*

Former Scientist II/ and Chief
Nutrition Research and Development Division,
Food and Nutrition Research Institute-Department of Science and Technology

Former President
Nutritionist-Dietitians’ Association of the Philippines

Arsenia J. Cruz, RNO*

Senior Science Research Specialist
Food and Nutrition Research Institute-Department of Science and Technology

Robby Carlo A. Tan, RNO
Science Research Specialist I
Food and Nutrition Research Institute-Department of Science and Technology

Mina Grace C. Aquino, RNO*

Science Research Specialist II
Food and Nutrition Research Institute-Department of Science and Technology

Marilou L. Madrid, RNO

Senior Science Research Specialist
Food and Nutrition Research Institute-Department of Science and Technology

*Designations and affiliations as of October 31, 2012 when the 2012 NGF was approved by the NNC Governing Board

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 Nutritional Guidelines for Filipinos

2012 Nutritional Guidelines for Filipinos: Technical Working Group

CHAIR

Celeste C. Tanchoco, DrPH*

Former Scientist II/ and Chief
Nutrition Research and Development Division,
Food and Nutrition Research Institute-Department of Science and Technology

Former President
Nutritionist-Dietitians’ Association of the Philippines

MEMBERS

Mario V. Capanzana, PhD

Director
Food and Nutrition Research Institute-Department of Science and Technology

Corazon VC Barba, PhD

Professor Emeritus
University of the Philippines, Los Banos

Rodolfo F. Florentino, MD, PhD

President
Nutrition Foundation of the Philippines

Maria-Bernardita T. Flores, CESO II

Asst. Secretary of Health and Executive Director IV
National Nutrition Council-Department of Health

Liberty V. Importa
Supervising Health Program Officer
National Center for Disease Prevention and Control – Department of Health

Alejandro V. Pineda, MD
Past National President
Philippine Academy of Family Physicians

Luz S. See
Chief Health Program Officer
National Center for Disease Prevention and Control – Department of Health

Florentino S. Solon, MD
President Emeritus
Nutrition Center of the Philippines

Luz B. Tagunucar
Supervising Health Program Officer
National Center for Health Promotion – Department of Health

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Nutritional Guidelines for Filipinos
INTRODUCTION
Proper education on food choices is vital for one’s
health because it serves as a basis for daily eating
habits. Though many factors hinder to make the right
choices, may it be economical, cultural, or social reasons,
information dissemination through nutrition education
is still best in improving eating habits. Simple and
practical nutrition messages that promote moderation,
balance, and variety in the diet plus a healthy lifestyle
is of optimum importance. These messages are called
Nutritional Guidelines which aim to improve the nutritional
status of the population. The Nutritional Guidelines were
developed in order to provide appropriate diet and health-
related practices for the general population.
What are Nutritional Guidelines?
Nutritional guidelines are primary recommendations that
promote good health through proper nutrition. They are
simple statements that give advice on the consumption
of food and food components for which there are
public health concerns. Such concerns may include
the prevalence of malnutrition and specific nutritional
deficiencies, nutrient intake imbalance, declining breast-
feeding practice, increasing incidence of lifestyle-related
chronic degenerative diseases and consumption of
unsafe food.
What is the purpose of Nutritional Guidelines?
Nutritional Guidelines aim to increase knowledge and
educate the population on proper health and nutrition.
As a result, it will encourage them to consume adequate
and balanced diet as well as the promotion of desirable
food and nutrition practices in relation to health. The
guidelines aim to improve current dietary practices to
prevent or alleviate diet-related public health problems
in line with current scientific knowledge.
What are the goals and objectives of the 2012
Nutritional Guidelines for Filipinos?
The goal of the NGF is the improvement of the nutritional
status, productivity and quality of life of the population
through adoption of desirable dietary practices and
healthy lifestyle. The objectives of the NGF are:
• To promote a healthy well-balanced diet;
• To promote exclusive breastfeeding;
• To give appropriate complementary foods;
• To increase the food and dietary energy of the average
Filipino;
• To prevent nutritional deficiency diseases and lifestyle-
related diseases;
• To encourage attainment of normal body weight; and,
• To promote food safety.
Who are the target users of the Nutritional Guide-
lines?
The target of the 2012 NGF is the general public. The
users of the Nutritional Guidelines could range from policy
makers to program planners and managers from the
national and local level, nutrition and other health-related
practitioners or volunteers.
18 CPM 18th ed Nutritional Guide287 287
Nutritional Guidelines for Filipinos
What is the difference between the 2000 NGF and
2012 NGF?
Resembling the 2000 NGF, the 2012 NGF still has ten
messages but now has nutritional and health rationale
for each message. The new guidelines aim to improve the
nutritional status that enhances productivity and quality
of life of the population, by following desirable dietary
practices and healthy lifestyle.
The Nutritional Guidelines for Filipinos are as follows:
Guideline No. 1. Eat a variety of foods everyday to
get the nutrients needed by the body
There are more than 40 essential nutrients that the
body needs to function well. These nutrients team up in
special ways and depend on each other. Thus, we need
all these essential nutrients. No single food can provide
all the nutrients the body needs. Eating a variety of foods
from all the different food groups in the proper amount
and balance will supply the required nutrients that the
body needs.
Special nutritional concerns for young children and
during school age years
Children need energy not only for growth but also for their
constant physical activity. Adequate protein is essential to
support growth, optimal growth of muscles, skeleton and
body organs. Relative to body size, a child needs more
nutrients than an adult does to keep healthy and fit.
Parents should encourage their child to eat a varied diet
that includes:
• A glass of milk daily to meet the need for calcium,
protein and B-vitamins.
• Foods fortified with vitamins (especially vitamin A or
beta-carotene and vitamin C) and minerals (especially
iron and iodine).
• A good breakfast each day. The breakfast meal can be
any combination of body-building, energy-giving and
regulating foods. Generally, a good breakfast provides
1/4 to 1/3 of the RENI of the PDRI 2015.
• Nutritious snacks. Children are unable to take enough
food at main meals to meet their nutrient needs because
of the small capacity of their stomachs. During periods
of high nutrition needs such as growth spurts, snacks
are essential. Snacks should be well timed and given in
small portion so as not to lessen the appetite for the next
meal. Well-planned school lunch and snacks should
provide 1/3 of the child’s daily food requirement.
Special nutritional concerns for pregnancy and
lactating women
Pregnancy and lactation are periods of high nutritional
needs. A pregnant woman not only has to satisfy her
own nutritional requirements but also that of the growing
fetus. Her nutritional status before and during pregnancy
determines the nutritional status of her infant at birth and
in succeeding months and even years. Undernourished
mothers tend to give birth to low birth weight babies.
Anemic mothers predispose infants to anemia. Iodine-
deficient mothers may give birth to mentally and
physically underdeveloped children. Similarly, lactating
women have greatly increased nutritional requirements
to satisfy not only their need but also the need for
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 Nutritional Guidelines for Filipinos
adequate milk production. Women can produce milk with
adequate protein, carbohydrate, fat, most minerals, and
folate even when they are not eating enough. However,
vitamins B6, B12, A and D in breast milk are likely to
decline in response to prolonged inadequate intake. To
satisfy the markedly increased requirements of pregnant
and lactating women for energy, protein, vitamin A, iron,
calcium and the other important nutrients, increased
intake of food from all food groups is required.
Special nutritional concerns during puberty and
adoles­cence
Puberty and adolescence are periods of rapid growth
and development, thus nutrient requirements are high.
Nutritional concerns during adolescence are eating
disorders, inappropriate food patterns including skipping
meals, the practice of food fads and crash diets and the
use of alcohol and drugs.
Adolescent girls are also prone to dieting for fear of
becoming fat. A well-balanced diet spread over three
main meals and small snacks will ensure adequate
nutrition. For adolescent girls, menstruation, early
pregnancy and subsequent lactation impact on nutritional
needs. Pregnancy, childbirth and lactation are much
more nutritionally demanding on teenage girls than on
adult women. Teenage pregnancy is often the cause of
malnutrition not only in the mother but also in the infant,
and therefore should be avoided.
ACTION POINTS
 Plan and consume a balanced diet.
 Eat the recommended amount of food from each of
the food groups.
 Pay particular attention to the increased needs during
periods of growth and development (school children
and adolescents), pregnancy and lactation.
 Take care of the increased nutritional needs of ado-
lescents by giving adequate and varied meals to get
them ready for adulthood.
 When planning to eat convenience foods, choose
those with high nutritional value and observe the
principle of variety.
 Select fortified foods, whenever possible.
 Read food labels to make healthier food choices.
 Take nutritional supplements only upon expert advice
Guideline No. 2. Breastfeed infants exclusively from
birth up to 6 months then give complementary foods
while continuing breastfeeding for two years and
beyond for optimum growth and development.
Breastfeeding is the normal way of providing young
infants with optimum nutrition they need for healthy
growth and development. Practically, all mothers can
breastfeed, provided they have accurate information,
and the support of their family, the community, the health
care system, and the society. Breastfeeding should be
initiated within the first hour after delivery. The World
Health Organization or WHO recommends exclusive
breastfeeding for the baby’s first 6 months of life, and
continued breastfeeding with the addition of appropriate,
adequate and safe complementary foods up to two years
old and beyond.
Complementary foods, also called transitional foods are
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18 CPM 18th ed Nutritional Guide288 288
foods given to the infant in addition to breastmilk.
Starting other foods in addition to breastmilk at 6
completed months helps a child to grow well. However,
giving complementary foods before 6 months may
increase risk of illness because of less consumption
of the protective factors in breastmilk. It may also take
the place of breastmilk, making it difficult to meet the
nutritional needs of the child. On the other hand, delaying
introduction of complementary food will affect growth
and development and may cause malnutrition since the
child does not receive the nutrients required to meet his
growing needs.
ACTION POINTS
• To promote normal growth and development of infants,
mothers should:
 Practice exclusive breastfeeding for the first six (6)
months of life
 Continue breastfeeding for up to two (2) years
 Provide appropriate, adequate and safe comple-
mentary food in addition to breastmilk from 6 months
onwards
• Feeding should be supported and promoted by all
members of the family, the community, the health-care
providers and the society
Guideline No. 3. Eat more vegetables and fruits
everyday to get the essential vitamins, minerals and
fiber for regulation of body processes.
In general, most people do not eat enough green leafy
and yellow vegetables, and vitamin C-rich fruits based
on the results of the 2013 Food Consumption Survey
conducted by the Food and Nutrition Research Institute
(FNRI-NNS, 2013).
Vegetables and fruits are rich sources of micronutrients
such as vitamin A, C, and E as well as calcium, iron,
dietary fiber and phytochemicals. Vegetables and fruits
play important roles in regulating body processes; they
are co-factors in growth and development. Including
these foods into the diet may help correct micronutrient
deficiencies such as vitamin A, iron and iodine; and may
help prevent obesity, and non-communicable diseases
such as diabetes, heart diseases, and some forms of
cancer.
ACTION POINTS
To help meet nutrient requirements:
 Consume two to three servings of vegetables each
day, one serving of which is a green leafy or yellow
vegetable.
 Take three servings of fruit daily, one serving of which
is a vitamin C-rich fruit.
 Encourage vegetable and fruit home gardening.
Guideline No. 4. Consume fish, lean meat, poultry,
egg, dried beans or nuts for growth and repair of
tissues.
Results of the food consumption survey (FNRI-NNS,
2013) among Filipino households showed that only
about 63% of the households met the estimated average
requirement (EAR) for protein (FNRI-PDRI, 2015).
Fish, meat, eggs, poultry, nuts, and dried beans are
02/03/2017 2:25:25 PM

rich sources of protein. Proteins from animal products
(meat, fish, poultry, and eggs) contain all the essential
amino acids in correct proportion for the synthesis of
body tissues are considered of high biological value.
Proteins found in plants, legumes, grains, nuts, seeds,
and vegetables lack the essential amino acids for the
synthesis of body tissues. Protein is important for growth
and development of children and the maintenance of body
tissues in adults. In addition, animal foods are generally
rich in pre-formed vitamin A, B-complex vitamins, heme
iron, and zinc.
ACTION POINTS
To improve the quality of the diet:
 Consume fish, lean meat, poultry and eggs.
 Include legumes such as dried beans in your diet
Guideline No. 5. Consume milk, milk products and
other calcium-rich foods such as small fish and shell-
fish everyday for healthy bones and teeth.
Calcium, together with protein and other nutrients
particularly vitamin D, is essential for the formation of
strong bones and teeth. Milk, milk products, and small
fishes are excellent sources of calcium and should form
part of the daily diet starting in childhood to help prevent
osteoporosis later in life. The FNRI’s National Nutrition
Surveys showed a consistent failure of the Filipinos to
meet dietary recommendations for calcium.
Calcium, with vitamin D which helps in its absorption,
is essential for growth of the skeleton and teeth during
infancy and childhood. During childhood, higher intake
of calcium is recommended, especially calcium from milk
and milk products. This could help attain higher bone
mass in adulthood.
Puberty and adolescence are periods when the need for
calcium is particularly high. Approximately 45 percent of
the skeletal mass is formed during puberty. “Peak bone
mass” should be achieved during puberty due to the very
active daily routine and activity of teenagers. Attaining this
at this crucial stage and maintaining it can greatly lessen
the chances of having bone problems later in life.
During adulthood, especially among women, adequate
calcium in the diet enables one to maintain the peak bone
mass as long as possible. This prevents osteoporosis
after menopause. Risk to osteoporosis among older men
may also become less.
For pregnant women, adequate calcium is necessary for
optimal mineralization of fetal bones and teeth and to
maintain the mother’s bone calcium. In lactating women,
additional dietary calcium is necessary to supply calcium
in breast milk.
Dairy products are the most important sources of calcium.
These products include milk and buttermilk, yogurt, ice
cream, cheese, cottage cheese and all types of cheeses.
Milk and milk products provide highly absorbable calcium
besides being good sources of protein, fats, minerals and
vitamins like vitamin A and other nutrients.
Vitamin D can be obtained from three sources, these
include: (1) synthesis by the skin following exposure
to sunlight, (2) certain foods (often through vitamin D
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Nutritional Guidelines for Filipinos
fortification) and (3) vitamin D supplements. Vitamin D3
(cholecalciferol) is the natural form that is produced in the
skin. It is available as a single ingredient over-the-counter
vitamin supplement, and is also commonly incorporated
into calcium supplements and multivitamins. Vitamin D3
is also commonly used in fortified foods.
ACTION POINTS
To help meet requirements for calcium:
 Include milk and milk products and other calcium-rich
foods in the diet everyday for stronger bones and teeth.
 Consume natural foods high in vitamin D such as
salmon, tuna, mackerel and fish liver oils; and foods
fortified with vitamin D like butter, margarine, milk,
yogurt, cheese, and ready-to-eat cereals.
Avoid intentional exposure to natural sunlight or
artificial UV radiation (tanning beds) as a means to
obtaining vitamin D. UV radiation is known to cause skin
cancers. Moreover, sufficient vitamin D can be safely
and inexpensively acquired through diet and vitamin
supplementation.
Guideline No. 6. Consume safe foods and water to
prevent diarrhea and other food- and water-borne
diseases.
Food and water are essential to life. We need to assure
that the foods and water we consume would only
provide the intended benefits we need and would not
cause harm or illness. It has been reported by the World
Health Organization (WHO, 2013) that globally there are
nearly 1.7 billion cases of diarrheal disease every year.
A great proportion of these cases can be attributed to
contamination of food and drinking water.
Diarrhea is a major cause of malnutrition in infants and
young children. In the country, diarrhea is the 3rd leading
cause of child illness and the 4th leading cause of deaths
among children less than 5 years. It is estimated to cause
12% or almost 10,000 deaths a year.
A healthy attitude towards cleanliness and sanitation
would prepare every individual to practice food safety.
Food safety in the home is a shared community effort of
environmental hygiene and sanitation. It should be known
that food, to be considered safe, should be carefully
handled from its raw form until the time it is consumed.
Adequate education followed by responsive action is
most important in preventing any illness from unclean
and contaminated food.
ACTION POINTS
 Eat clean and safe food.
 Drink safe water.
 Practice good personal hygiene.
 Practice environmental hygiene and sanitation.
 Clean and sanitize food preparation area.
 Practice pest control.
 Practice safe food storage, handling, preparation and
service.
Guideline No. 7. Use iodized salt to prevent Iodine
Deficiency Disorders.
National Nutrition Surveys of the Food and Nutrition
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 Nutritional Guidelines for Filipinos
Research Institute (FNRI) have consistently shown high
prevalence of Iodine Deficiency Disorders (IDD). Based
on Urinary Iodine Excretion (UIE), the FNRI NNS (2013)
showed iodine deficiency among pregnant and lactating
women, adults as well as the elderly.
The regular use of iodized salt on the table and in cooking,
in addition to eating iodine-rich foods will greatly help in
preventing and eradicating IDD.
Consumption of foods rich in iodine such as seafood and
seaweeds or foods fortified with iodine will prevent iodine
deficiency disorder. Salt iodization is the simplest and
cheapest way to prevent IDD in the population. Iodized
salt is now available in all public wet markets, groceries,
and supermarkets in the country. Republic Act No. 8172
or the ASIN Law, passed by Congress in 1995, mandated
that all salt manufactured and distributed in the country
should be iodized. Since then the Department of Health
(DOH) has been avidly campaigning for the use of iodized
salt to prevent IDD.
ACTION POINTS
 Use iodized salt to prevent iodine deficiency dis­
orders and avoid physical and mental underdevelop-
ment.
 Consume foods rich in iodine like seafoods and sea-
weeds and those fortified with iodine.
Guideline No. 8. Limit intake of salty, fried, fatty
and sugar-rich foods to prevent cardiovascular
diseases.
High intake of sodium has been linked to high blood
pressure particularly in salt-sensitive individuals. The 8th
National Nutrition Survey (FNRI-NNS, 2013) has shown
a prevalence of 22.3 percent of hypertension among
adults based single visit blood pressure measurement
using the Joint National Committee (JNC VIII) cut-off for
20 years old and above. About 22 in every 100 Filipino
young adults (20-39 years old) have hypertension. High
blood pressure increases the risk of heart disease, stroke,
and other diseases.
It is estimated that many Filipinos eat more salt and
sodium than required. The Filipino diet contains about
2000 milligrams (mg) of sodium coming from sodium
inherent in foods as well as sodium coming from salt
added to food (about 5 grams of salt). With the addi-
tion of other salty condiments during cooking, the use
of seasonings at the dining table, and the consump-
tion of salty fish and highly fermented salted fish or
sauces such as alamang and bagoong, the sodium
intake increases drastically to about 6000 mg or about
15 g of salt. The World Health Organization (WHO)
recommends less than 2,000 mg of sodium intake per
day.
In the Philippines, dyslipidemia, a condition characterized
by high levels of low density cholesterol (LDL) or “bad
cholesterol”, low levels of high density cholesterol (HDL)
or “good cholesterol” and an increase in total cholesterol
and triglyceride levels is prevalent among 20 years and
older. While fat enhances flavor of meals, and facilitates
the absorption and utilization of fat-soluble vitamins A,
D, E, and K, and other minerals, intake of fried and fatty
foods should also be limited.
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18 CPM 18th ed Nutritional Guide290 290
Sugars are carbohydrates used primarily as source
of energy. However, excessive intake of sugars and
fats may lead to obesity, increased risk of cardio­
vascular diseases (CVD) and other lifestyle-related
diseases.
ACTION POINTS
 Limit intake of salt and salty to prevent hypertension
particularly among susceptible individuals.
 Limit intake of saturated fats and cholesterol-rich foods
particularly among individuals with high risk to chronic
degenerative diseases. Use moderate amounts of
polyunsaturated fats instead.
 Use coconut oil rather than saturated fats in cooking
since it consists mainly of medium-chain triglycerides
that are easily digested, absorbed, transported, and
utilized by the body as source of energy.
 If not overweight, stir-fry foods in vegetable oil or add
fats and oils whenever possible in food preparation to
ensure adequate fat intake.
 Limit intake of hydrogenated fats such as margarine.
 Avoid excessive intake of sugar to prevent CVD risk,
overweight and obesity, which may lead to other health
risk factors.
Guideline No. 9. Attain normal body weight through
proper diet and moderate physical activity to maintain
good health and help prevent obesity.
The country is facing a double burden of malnutrition. In
the 2013 National Nutrition Survey, children, elderly and
pregnant women were shown to be generally underweight
(FNRI-NNS, 2013). On the other hand, overweight and
obesity was highly prevalent among adults, and has
been increasing at an alarming rate. Even among chil-
dren, the prevalence of overweight and obesity, while
still low, has also been increasing in the last few years.
This increasing prevalence of overweight and obesity
is the result of improper diet and physical inactivity in
an environment conducive to obesity. These problems
impose increased risks to one’s well-being. In fact, obes-
ity is a major risk factor for non-communicable diseases
such as cardiovascular disease, diabetes, hypertension,
and even some forms of cancer. Attainment of normal
body weight is therefore vital in sustaining a healthy
life.
Management of overweight and obesity
 For overweight and obese children, calorie restriction is
not always recommended to support the continuation
of normal linear growth. Introduction of healthy eating
habits and lifestyle coupled with increased physical
activity, are better options. Parental support is vital
for a successful management of children’s weight.
Consultation with nutrition and psychology experts
will help guide the child and family to attain the
goal.
 For adults, body size, age and physical activity
determine caloric expenditure and should be
considered in arriving at the calorie level of the diet.
The recommended level should be low enough in
calories to cause a perceptible loss in weight. Gradual
decrease in calorie intake would help the body adjust
comfortably. A deduction of 500 kilocalories per day
will bring about an average weight loss of 1 to 2 pounds
a week.
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ACTION POINTS
Monitor weight regularly.

Attain normal body weight.
 Food and Nutrition Research Institute. (2008). Micronutrient Supplementation.
Monitor waist circumference and waist-hip-ratio among
 Manual of Operations. Eating Plan for Healthy Living. Bicutan, Taguig City,
adults.
Follow a balanced and nutritious diet in consonance

with the level of physical activity.
Avoid habits and behaviors that promote obesity.

Guideline No. 10. Be physically active, make healthy
food choices, manage stress, avoid alcoholic
beverages and do not smoke to help prevent lifestyle-
related non-communicable diseases.
Lifestyle-related non-communicable diseases (NCD’s)
are becoming significant public health problems. These
diseases are among the top leading causes of mortality
in the country (DOH, 2010). With about 37.0% and
52.9% of Filipino males and females, respectively who
are insufficiently physically active, 25.4% of Filipino
adults smoking cigarettes, and 48.2% drinking alcoholic
beverages (FNRI-NNS, 2013), these may increase
the tendency of Filipinos in developing lifestyle-related
NCDs. Maintaining a healthy diet, engaging in regular
physical activity, abstinence from smoking, avoidance
of alcoholic beverages and management of stress are
key strategies in the prevention of lifestyle-related NCDs.
Mortality brought about by lifestyle-related NCD’s such as
cardiovascular diseases, diabetes, cancer, and chronic
respiratory diseases is increasing. These trends have
been linked to the change in fast-paced lifestyle brought
about by the modernization and economic transition
occurring in the country; accompanied by sedentary
lifestyle, decreased physical activity, unhealthy food
choices, stressful environment, smoking and excessive
drinking of alcoholic beverages.
ACTION POINTS
Engage on a regular physical activity.
 Wadsworth.
Make healthy food choices as part of a varied and

balance diet.
Do not smoke. If you have acquired the habit, find the
 htm.
urge to stop.
It is strongly advised to drink in moderation, if alcohol
 The fat soluble vitamins: A, D, E and K. (2008). Chapter 11 in Understanding
consumption cannot be avoided.
Learn to manage or control stress.  

References:
Message 1
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Knowledge in Nutrition. Washington, DC: ILSI Press.
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Eating Plan for Healthy Living. (2008) Food and Nutrition Research Institute,
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Food and Nutrition Research Institute-Department of Science and
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Philippines: Food and Nutrition Research Institute-Department of Science
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